Day Two
Today we are introducing two simple activities you can add to your day that will help with reducing your chances of back pain. We will keep it easy to follow and implement so it's suitable for anyone.
Feel Right
Homemade Posture Pole Exercise
Working from a computer in a seated position often forces you into a forward flexed position for prolonged periods of time which is not great for your vertebral discs.
We will be offering advice soon on how to correctly set up your home office to minimise this added stress on your spine. But for today, here’s a way to offset that added stress and strain with this 2-minute daily stretch.
This is a homemade posture pole exercise, normally performed with a half full-length foam roller. Today we will show you how to replicate this using a towel (or two).
Watch the video or follow these easy steps!
1. Roll the towel up tight so you have a long firm tube.
2. Place this towel on the ground, preferably a firm surface like carpeted flooring.
3. Sit with your tailbone on one end of the towel and roll yourself backward so the towel is along your spine and you head balances at the top.
4. Relax your arms out to the side.
5. As you stay here and breathe in this position for 2 mins, you should feel the stretch in your pecs and neck and along your spine.
Repeat daily towards the end of the day.
Move Right
Chair Squat
While everyone, including us ladies at Canning Healthcare, are joining Chris Hemsworth’s free 6 week trial of Centr, we aren’t sure how much exercising we will get out of it. #welovethor
The chair squat is great for beginners and can be done during the time the kettle boils. It works the front of the legs, the back of the legs, your backside, and also engages your core.
Watch Shelley demonstrate in the above video to learn how simple it is.